How This Supplement Is Changing the Sport of Running
Summary
TLDRThis video explores the use of sodium bicarbonate, or baking soda, as a legal performance enhancer in sports, particularly running. It discusses evidence suggesting it can improve times in middle-distance events by neutralizing lactic acid and buffering acidity. The script also highlights potential side effects like gastrointestinal discomfort and how some companies, like Morton, are addressing these issues with their 'B carb' system. The video concludes with the host's personal trial of the supplement, noting its potential impact on the sport's fairness and cost implications for athletes.
Takeaways
- 🧂 Sodium bicarbonate, commonly known as baking soda, is suggested as a legal performance enhancer in sports.
- 🏃♂️ The 800-meter running distance has seen significant improvements, with some attributing this to the use of sodium bicarbonate.
- 🤔 An Olympic runner estimated that at least 80% of elite runners might be using sodium bicarbonate, sparking curiosity about its effects.
- 📚 The first study on sodium bicarbonate's performance-enhancing effects dates back to 1930, with more recent studies supporting its benefits.
- ⏱️ Studies have shown that sodium bicarbonate can reduce running times in middle-distance events by up to 3 seconds.
- 💪 The supplement works by neutralizing lactic acid, potentially allowing muscles to function better for longer periods at higher intensities.
- 🏞️ Ultra-runner Kilian Jornet has also used sodium bicarbonate, suggesting its use extends beyond middle-distance running.
- 🤢 Common side effects of sodium bicarbonate include gastrointestinal discomfort, which can be a significant drawback.
- 💊 A company called Morton has developed a 'B carb system' that may reduce side effects while maintaining performance benefits.
- 👨🔬 The video creator tested the Morton B carb system and reported no stomach issues, but remains skeptical about its necessity for regular training.
Q & A
What is the common name for sodium bicarbonate and what is it commonly used for?
-Sodium bicarbonate is commonly known as baking soda and it is typically used in cooking and baking.
How is sodium bicarbonate considered as a performance enhancer in sports?
-Sodium bicarbonate is believed to enhance performance by acting as a buffer that neutralizes lactic acid, which can help muscles function better for longer periods at higher intensities.
What is the estimated percentage of elite runners using sodium bicarbonate according to an Olympic runner's quote in the video?
-At least 80% of all elite runners have started using sodium bicarbonate, as estimated by an Olympic runner quoted in the video.
What is the significance of the improvement in running times when using sodium bicarbonate?
-Improvements in running times by 1.4 to 3 seconds can be significant, especially in middle-distance races where such differences can determine winning or losing.
What is the role of buffering in the context of sodium bicarbonate's effect on athletic performance?
-Buffering refers to the process by which sodium bicarbonate helps to neutralize lactic acid in the body, which can slow down the pace or stop running. By reducing acidity, it allows muscles to function better and for longer periods.
What are the potential side effects of using sodium bicarbonate as a performance enhancer?
-The most commonly reported side effects include gastrointestinal discomfort, which can manifest as bloating, cramping, diarrhea, and nausea.
How does the 'B carb system' by Morton aim to reduce the side effects of sodium bicarbonate?
-The 'B carb system' by Morton uses a hydrael mix that shields the bicarbonate from stomach acid, making it easier for the stomach to handle and potentially reducing gastrointestinal side effects.
What is the cost implication of regularly using sodium bicarbonate for performance enhancement as mentioned in the video?
-The cost of using sodium bicarbonate regularly can be high, with a single serving costing around $1.15, which might give runners with more financial resources a competitive advantage.
What is the author's personal stance on using sodium bicarbonate for performance enhancement?
-The author is skeptical about using sodium bicarbonate regularly for training but finds it interesting to try for racing scenarios, as it might optimize performance.
What is the author's concern regarding the widespread use of sodium bicarbonate in running?
-The author is concerned that the widespread use of sodium bicarbonate might change running into a sport where taking it regularly is necessary for a competitive advantage, which could be seen as unfair.
Outlines
🏃♂️ Sodium Bicarbonate: The Legal Performance Booster in Running
The script discusses sodium bicarbonate, commonly known as baking soda, as a legal performance enhancer in sports, particularly in running. It explores the evidence behind its use, suggesting that it may improve performance by neutralizing lactic acid, thus helping muscles function better for longer periods at higher intensities. The video mentions a significant increase in 800-meter running times this season, with some attributing this to the widespread use of sodium bicarbonate. An Olympic runner is quoted as estimating that at least 80% of elite runners now use it. The script also references a 2021 review summarizing studies on its performance-enhancing effects, with one study showing an average time reduction of 2.9 seconds in an 800-meter run after consumption. The potential for sodium bicarbonate to enhance performance in longer races is also mentioned, with anecdotal evidence from ultra and trail running.
🔬 The Science and Side Effects of Sodium Bicarbonate
This paragraph delves into the scientific mechanism by which sodium bicarbonate is believed to enhance performance, focusing on its ability to buffer lactic acid and reduce muscle fatigue. The discussion then shifts to the side effects of sodium bicarbonate, which can include gastrointestinal discomfort, bloating, cramping, diarrhea, and nausea. These side effects are often due to the high dosage required for effective buffering. The script introduces a company, Morton, which has developed a 'B carb system' aimed at mitigating these side effects while maintaining the performance benefits. The system involves a special mixture designed to shield the bicarbonate from stomach acid, potentially allowing for easier stomach handling and reduced discomfort. The video creator shares their personal experience with the product, noting the absence of gastrointestinal issues after use and a perceived improvement in their running performance.
🤔 The Impact of Sodium Bicarbonate on the Sport of Running
The final paragraph reflects on the broader implications of sodium bicarbonate use in running. While acknowledging its potential performance benefits, the video creator expresses skepticism about its routine use, particularly due to the cost and the ethical considerations it raises about fairness in sports. The creator suggests that while sodium bicarbonate might offer a competitive edge, it could also lead to an uneven playing field, favoring those who can afford the supplement. They propose that the sport's simplicity and fairness could be compromised if its use becomes commonplace. The video ends with a call for viewer engagement in the discussion and a teaser for another video on a different performance enhancer.
Mindmap
Keywords
💡Sodium bicarbonate
💡Performance enhancer
💡Lactic acid
💡Buffering
💡Elite runners
💡800 meters
💡Gastrointestinal discomfort
💡Morton's B carb system
💡Ultra and trail running
💡Hyal mix
Highlights
Sodium bicarbonate, or baking soda, is a legal performance enhancer found in many kitchens.
Sodium bicarbonate's use is widespread among top athletes, with estimates suggesting at least 80% of elite runners use it.
The 800-meter distance has seen significant time improvements, with five out of the seven fastest times ever recorded this season.
Sodium bicarbonate works as a performance enhancer by neutralizing lactic acid, potentially allowing for higher-intensity and longer-duration running.
The first study on sodium bicarbonate's performance-enhancing effects dates back to 1930 at Harvard University.
A 2021 review summarized studies showing sodium bicarbonate can reduce running times by an average of 1.5 to 3 seconds.
For elite runners, a 1.4 to 3-second improvement can be the difference between winning and losing.
Ultra and trail runner Kilian Jornet has also used sodium bicarbonate, suggesting its benefits may extend to longer distances.
A recent study showed sodium bicarbonate might boost performance in endurance efforts lasting up to an hour.
Common side effects of sodium bicarbonate include gastrointestinal discomfort, which can negate its performance benefits.
Morton's B Carb system claims to reduce side effects while maintaining performance-enhancing effects.
The B Carb system uses a hydrael mix to shield the sodium bicarbonate from stomach acid, potentially reducing gastrointestinal issues.
The presenter plans to test the B Carb system with high-intensity 1-kilometer intervals to evaluate its effects.
After testing, the presenter reports no stomach issues and a possible increase in running speed.
The presenter expresses concern that regular use of sodium bicarbonate could give an unfair advantage and become expensive.
The presenter suggests that while sodium bicarbonate might be beneficial for racing, it's less useful for regular training.
The video concludes with a call to action for viewers to share their thoughts on the use of sodium bicarbonate as a performance enhancer.
Transcripts
There's a really potent legal performance enhancer that most of us have in our kitchen this is sodium
bicarbonate or more commonly known as baking soda and in this video I will talk about the evidence
surrounding its supposed performance enhancing effect and how it actually might change the sport
of running and I also try it mysel. the 800 met distance has gained a huge lift in times for the
top athletes this last season with five out of the seven fastest Runners ever on the distance
coming from races this year and man argues that it has to do with how widespread the use of sodium
bicarbonate has become one Olympic runner quoted in the telegraph estimated that at least 80% of
all Elite Runners has started using the is and that made me very curious but it's often things
like this can be really hyped and just forgotten about but after I look more into the evidence I
was pretty [Music] shocked before we start to look into all of these studies that covers if
it actually works as a performance enhancer let's talk about how would it make you run faster in
the first place so sodium by carbonate works as a performance enhancer in a process called buffering
things that will force you to run at a slower Pace or stop running but when you have consumed the
sodium bicarbonate prior to your workout or race it enters your bloodstream and basically
helps neutralize the lactic acid So in theory by reducing acidity sodium bicarbonate should
help keep your muscles functioning better for a longer time at a higher intensity allowing you to
run faster and longer without feeling as tired so all of this sounds logical and good inir but what
does all of this evidence say about [Music] this when I started researching this I found
a lot of different studies on the subject and I was actually surprised to see that the first
study on this subject actually dates all the way back to 1930 when they at Harvard University did
a oneperson study where sodium bicarbonate was provided before treadmill running the authors
concluded that performance was improved but this was just a single person study which shouldn't
draw too big conclusions from but as mentioned there have been a lot of studies done since
then this review here on the subject from 2021 summarized a lot of studies on sodium bicarbonates
performance enhancing effect and they wrote this about running running based investigations have
focused on distances ring from the 400 m to the 1500 M losting from 57 to 254 seconds for
example whil at all included six male University Runners who performed an 800 met run following
the ingestion of a placebo or 0.3 G per kilogram of sodium bicarbonate in this study running time
following Placebo ingestions was on average 2 minutes and 5 Seconds and consumption of sodium
bicarb carate reduced the time needed to complete the test on average by 2.9 seconds other studies
reported on average reduction in the time required to complete 400 m and the, 1500 met runs of 1.5
seconds and 3 seconds so it clearly seems like for most people it makes a significant difference when
running all out on this kind of shorter middle distance running events it might not sound like
much with 1.4 to 3 seconds Improvement but on these distances the 800 M and 1500 M that's
huge and for elite Runners it can for sure be the difference of winning or losing important
races but what about running events that last way longer than these kind of middle distance allout
efforts after reading more about this I found that this supplement is not only used by the world's
best middle distance Runners kilan jouret the goat of ultra and trail running has also used it when
winning Ultra from arones like the famous UTMB however the evidence regarding the performance
enhancing effects of sodium bicarbonate on running distances longer than 5 kilm is more limited but
it still suggests potential benefits particularly when it comes to races that needs you to increase
your effort to high intensities during the race and Sprint by the end of it but there
were actually a recent study that I found really interesting that showed that it might have a big
performance boosting effect on endurance efforts as long as 1 hour even when you perform it on a
steady state as a time trial but to make sense out of the way that the participants in this
study ingested the sodium bicarbonate we first got to talk about the side [Music] effects many of the
studies that I refer to are a couple of years old so why are there so much hype around it now and
seems to have been more and more athletes to start using it this last year that's likely because
there have been some pretty bad side effects that maybe one company have managed to solve the most
commonly reported side effect is gastrointestinal discomfort which can include bloating cramping
diarrhea and nausea and this is often due to the high dosage required for an effective buffering
and it kind of says itself that these kind of side effects are not ideal to deal with
before on important race and can for sure have a way worse impact on your performance than the
potential performance enhancing effect you can get from the buffering but as I said one company
has attempted to get rid of these side effects while keeping sodium bicarbonate performance
enhancing effect and that company is uh Mor than with this by carb system and full disclosure I'm
not affiliated with them by anyway I bought this myself because I've seen that this is the system
that many Elite Runners seem to have started using and what made me really curious on this whole uh
system that we'll get into more later is that I found this study where they let athletes try this
B carb system before I'm All Out cycling 40 kilm time trial and then compare the result to when
they asot Placebo and first of all out of the 14 athletes included in the study 12 of them improved
their time after taking sodium bicarbonate compared to when they just got the the placebo
supplement which suggests that it also make a significant difference on endurance efforts around
one hour for most people and what also were really interesting in that study was that they found
no difference in total gastrointestinal discomfort or symptoms when using this this Morton by carb
system so I thought I need to try this out myself and I will explain how this works and why it might
get rid of those kind of side effects while I test it [Music] out as I said this B carb system by
Morton seems to be what many pro runners use and the reason why this might get rid of those kind of
gastrointestinal side effects is that Morton has this uh hyal mix that you mix the sodium
bicarbonate with and this GL structure is supposed to help Shield the bicarb from the stomach acid
and basically make it easier for the stomach to handle it and it's the same kind of hydrael that
Morphin has used in their carbohydrate sport string to enable athlets to take in more carbs
without getting stomach issues and this has for example been used a lot by OT kog and other Elite
marathon runners so let's test this and my plan is to do high intensity 1 kilm intervals Time 5
to see how it feels after drinking or or eating this kind of thing it almost feels like a like
a science project with all this like step by-step instructions so let's see how how you're supposed
to intake this so I'm First supposed to add 200 milliliters of water to this one then I
add this uh Hydra and then you're supposed to give it a good shake before you wait for
3 minutes so now this has become this this sort of thick gel structure and I'm supposed to add
this uh sodium by carbonate and this seems to be like these small tablets that you're supposed to
stir into the Gil mix this looks super weird so I'm supposed to eat this without shoeing those
small tablets and you're supposed to take it in 90 minutes before your race or hard workout okay so
let's let's eat uh this thing ah what we Runners do to run a little bit faster I'm actually a bit
skeptical to this whole thing but I will talk more about that after I have tried it myself so let's
first taste test doesn't taste bad doesn't taste that much much at all but it's super weird like
swallowing this this thick gel and those small like white tablets in it and not try to shoe it at
all this this feels like a weird thing to eat yeah shares and it's actually
quite like a substantial amount you have to eat well done so let's wait for 90 minutes
and go for a nice inal session it has gone 90 minutes now so let's crush this workout
[Music]
yeah that uh felt good uh of course it's impossible to evaluate from just a a single
workout how effective this is that the studies I referred to did a much better
job at doing but it felt good I ran a bit faster than I thought I could have done on a
like this I averaged 3 15 on my 1 kilm repeats maybe the place will help me a bit after taking
that sodium by carbonate the feeling that I I should run a bit faster now and I can report
no stomach issues whatsoever so why am I still a bit skeptical to this whole thing so after testing
this out myself and reading all of that evidence it for sure seems like it has a clear performance
boosting effect but even if it is a major difference for elite Runners most of us just
enjoying running and training those games does not make a big difference and of course we could get
way more performance Boost from just training more and smarter but if you're into tweaking all little
things that can make you perform better and things like this motivates you in a way and helps you in
your running Journey maybe it's worth giving it a try but here's what I don't like about it and why
it might change running in a way although there are no studies yet on it in theory using this on
a regular basis in your training should allow you to train on a bit of a higher level and develop
faster and I've heard of many Elite Runners starting to use this on a regular basis in their
training and some also claim that they recover faster after a hard workout after using sodium
bicarbonate and this gets me a bit worried because I like that running is a simple and fair sport
and if this becomes the case that to be able to get a competitive Advantage you need to
take sodium bicarbonate on a regular basis I think it's a shame because it also quickly
becomes expensive since just one serving of these things costs $115 which might give Runners with
a lot of money a competitive Advantage I will at least not use this on a regular basis myself but
maybe before a race because I think it's fun to try to optimize everything in a racing scenario
let me know in the comments what you think about all of this and if you want
to watch another video about a really potent legal performance enhancer you
can click it here train smart have fun and I will see you in the next video
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